Functional Strength – now there’s a buzzword that’s become popular over the past few years.
Functional training, functional strength, functional conditioning, functional tactics, functional martial arts – functional etc.
To build strength, to be stronger than you were before – that your strength serves a function.
Now, you may be thinking, “Not necessarily, Wiggy! I can train and become stronger by performing Lateral Raises, but is that going to help me in everyday life? I don’t think so! And you’re right. But everyday life isn’t what we’re talking about. We’re talking about”functional strength.
While many people think they want functional strength, what they’re really after is “Real World Strength” – i.e., strength that’s usable in everyday situations.
Most people perform their strength training and conditioning routines separately, and that’s smart, but every once in a while, mixing strength training and conditioning is needed.
Strength can be quite an advantage in subduing an adversary on the street, but if you’re not in top condition, you may not be able to take advantage of that strength.
Will your conditioning be shot after your all-out chase? Both strength and endurance are important and in the following paragraphs I’ll show you why.
Conditioning If you do strength and conditioning training, you probably know that jogging is great exercise, and you’re right – it’s a great exercise.
Strength Training Many LEOs attempt to do some type of strength training.
To really build strength, let’s look at what you’ll need.
“Free” Weights/Resistance Certain training styles advocate the use of various machines, whether they’re Nautilus, Cybex, Hammer Strength, or even just a cable apparatus.
To build strength, you are best suited using weights that are 75% of your 1RM for multiple sets.
If you’re doing 12 reps per set, don’t think that you’ll build much strength.
Sample Strength Training Routines 5-4-3-2-1 : Perform five sets of every exercise: a set of five reps, a set of four reps, a set of three reps, a set of two reps, and a set of one rep.
What’s the difference between strength and strength-endurance? Strength-endurance training adds one very important factor into the equation – time.
You’ll be hard pressed to find a situation where you can exert maximal strength and then rest for multiple minutes.
More often, you’ll have to exert maximum strength several times, and for an extended period.
If you reduce the weight, then the strength you build becomes much less of a consideration.
To build usable strength you only rest 20-30 seconds, Joe drops the weight down to 110-120 lbs.
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